Umzila Olinganiselwe Wokuzivocavoca nge-Jump Rope Ungakusiza Ukwehlisa Isisindo

-Delile

• Ukubuka konke
• Ungasifeza kanjani isisindo somzimba
• Izintambo zeqa imiphumela yokuncipha kwesisindo
• Okunye ukucatshangelwa
• Ukweqa ukuzivocavoca ngentambo okwehlisa isisindo
• Ungagxuma kanjani intambo
• Ezinye izinzuzo zezempilo zokweqa intambo
• Intambo yokugxuma ithuthukisa impilo yenhliziyo yakho
• Intambo yokugxuma inganciphisa amafutha esiswini
• Intambo yokweqa ingathuthukisa ibhalansi yakho

Ukubuka konke

Intambo yokugxuma luhlobo oluthile lokuzivocavoca i-cardio abasubathi abasezingeni lomhlaba - kusuka kubashayisibhakela kuya ebuhleni bebhola - abafunga ngabo. Intambo yokugxuma iyasiza:

• khalipha amathole akho
• qinisa umnyombo wakho
• thuthukisa amandla akho amaphaphu
• ukwakha ukuqina.

Intambo yokugxuma ukuzivocavoca umzimba ogcwele, ngakho-ke kusha amakhalori amaningi ngesikhathi esifushane. Kumuntu osayizi ojwayelekile, ukweqa intambo kungashisa nangaphezu kwama-calories ayi-10 ngomzuzu.

Kepha ukweqa intambo kukodwa ngeke kwanele ukukusiza wehlise isisindo. Intambo yokugxuma ingaba yingxenye yokudla nokuzivocavoca umzimba okuvuselela imetabolism yakho futhi kukusize wehle amakhilogremu ngokushesha.

Kodwa-ke, kunezinye izinto ezimbalwa okufanele wazi ngaphambi kokuzama. Qhubeka ufunde ukuze uthole okuningi mayelana nokweqa intambo ukunciphisa umzimba.

Ungasifeza kanjani isisindo somzimba

Ukhiye wentambo yokweqa yokwehlisa isisindo uqala ngokuqonda ukuthi unganciphisa kanjani isisindo.

Ukuthi umthetho wokuqala wokwehla kwesisindo ukudala ukushoda kwekhalori. “Ukusilela kwekhalori” kumane kuchazwe njengokusebenzisa amakhalori amaningi kunalawo owadlayo usuku lonke. Ungakwenza lokhu ngokukhumbula ukudla kwakho nokushisa ama-calories ngokuvivinya umzimba.

Ukuze ulahlekelwe yikhilogremu elilodwa lamafutha ngesonto, udinga ukudala ukushoda kwekhalori okungaguquki kwama-khalori angama-500 kuya kwangu-1 000 ngosuku. Lokho kufinyelela kumakholori azungeze ama-3 500 ngesonto.

Inani lamakhalori owalahlekelayo ngentambo eyeqayo kuzoncika ekutheni unesisindo esingakanani lapho uqala. "Ikhalori" limane nje liyisilinganiso samandla. Isisindo isilinganiso samandla adonsela phansi. Uma ulinganisa ngaphezulu, kuthatha amandla amaningi ukulwa namandla adonsela phansi ukuhambisa umzimba wakho. Yingakho abantu abasindayo bashisa ama-calories amaningi lapho besebenza.

Izintambo zeqa imiphumela yokuncipha kwesisindo

Imiphumela evela entanjeni eyeqayo iyahluka ngokuya ngeyakho:

• ukudla
• imigomo yokwehlisa isisindo
• izinga lomsebenzi
• izinga lokuzibophezela ekusebenzeni

Uzodinga futhi ukucubungula ezinye izinto, ezinjengeminyaka yakho kanye nokwakheka komzimba, okungaba nomthelela wokuthi ubona imiphumela ngokushesha kangakanani.

Njengesibonelo, sizosebenzisa owesifazane ongamakhilogremu ayi-150. Ngokudla okunomqondo, angakwazi ukudala ukushoda kwekhalori kwama-calories angu-3 500 - iphawundi elilodwa lokwehlisa isisindo - ngesonto. Uma engeza ukuzivocavoca kwezintambo okwemizuzu engama-20 enkambisweni yakhe, izinsuku ezi-5 ngeviki, uzolahlekelwa amakholori angama-200 angeziwe ngosuku. Lokho ngama-calories ayi-1 000 angeziwe ashiswa ngesonto, okuzomnika ukukhuphula isisindo esingaphezulu kwesigamu sephawundi ngesonto.

Odokotela abakukhuthazi ukulahlekelwa ngaphezu kwamakhilogremu amabili ngesonto, ngoba kungaqala ukuthinta isisindo sakho semisipha.

Ngokwesilinganiso samakhilogremu angu-1.5 wokunciphisa umzimba ngesonto, uzolahlekelwa ngamakhilogremu ayisithupha ngenyanga. Uma enamathela enkambisweni yakhe, uzolahlekelwa ngamakhilogremu ayi-12 ezinyangeni ezi-2. Njengoba isisindo sakhe sincipha, kuzofanele agxume intambo isikhathi eside, noma anciphise ukudla kwakhe ikhalori ngokuqhubekayo, ukuze aqhubeke nokubona imiphumela efanayo.

Kungathatha izinyanga ezi-4 ukuthi abone imiphumela emangalisayo, njengokuncipha kwesisindo esingamakhilogremu angama-20. Ukwehla kwesisindo esingamakhilogremu angama-20 kungaba ngamaphesenti abalulekile esisindo sakhe sokuqala, okungenza lo mphumela kube nzima ukuwuthola. Intambo yokweqa ngamakhilogremu ayi-155 izoshisa amakhalori angaphansi kakhulu kunentambo yokugxuma ngamakhilogremu ayi-125.

Okunye ukucatshangelwa

Kunezinye izinto okufanele uzicabangele lapho ugxuma intambo yokwehlisa isisindo. Isibonelo, ukwenza ukuzivocavoca okufanayo kaninginingi ekugcineni kuzothela imiphumela enciphayo.

Ukuzivivinya ngokusebenzisa okunye ukuvivinya umzimba, njengokuqeqesha isisindo, ukugijima, noma ukukhahlela i-cardio kickboxing kuzothuthukisa ama-calories owashisayo futhi kukugcine ungashayi “ithafa lokwehlisa isisindo” lapho inqubo yakho iyeka ukusebenza.

Ngaphambi kokuba uqale kunoma yiluphi uhlelo lokuvimbela ikhalori, kuwumqondo omuhle ukukhuluma nodokotela mayelana nezinhloso zakho nomlando wakho wezempilo. Ukudla okufana neKeto noma i-paleo kuyanda ngokuthandwa, kepha izinto ezifana ne-cholesterol ephezulu nesifo senhliziyo kungasho ukuthi akuyona inketho enhle kuwe.

Indawo enhle yokuqala ukuhlola lokho okufinyelelayo kuqala ku-pantry yakho nasefrijini. Izinhlobo ezinomsoco, amafayibha aphezulu angakha indlala, kuyilapho ukunciphisa ushukela nama-carbohydrate acwengekile kuzokhipha amakhulori amaningi kusuka ekudleni kwakho kwansuku zonke.

Ukweqa ukuzivocavoca ngentambo okwehlisa isisindo

Omunye umbono ongaqondile ngokugxuma kwentambo yokwehlisa isisindo ukuthi weqa intambo, kuphela, isikhathi esiqinile. Isihluthulelo sokweqa intambo njengokuzivocavoca nge-aerobic silele emandleni ayo wokuqeqeshwa kwesikhawu esiphakeme (HIIT). Lokho kusho ukuthi usebenza ngezinga eliphezulu lokuqhuma okuncane, kulandelwe izikhathi zokuphumula. Nayi isampula yokujima intambo. Uzodinga isitophuwashi noma ukufinyelela kuhlelo lokusebenza olunesibali sikhathi.

• Setha u-1: Gxuma intambo imizuzwana engama-30 iqonde. Lokhu kungaba nzima kunokuba kuzwakale. Phumula imizuzwana engama-60, bese wenza eminye imizuzwana engama-30. Phinda izikhathi ezingu-9.
• Setha 2: Gxuma intambo amasekhondi angama-30 uqonde ngenkathi ushintshanisa izinyawo, uzijwayeza ukuhambisa isisindo sakho emuva naphambili nokuqinisa ingqikithi yakho. Phumula amasekhondi angu-90 phakathi kwe-reps. Yenza lokhu amahlandla ama-4.
• Setha u-3: Qeda ngenhlanganisela yesekethe yezintambo. Yenza imizuzwana engama-30 yentambo yokugxuma, uphumule imizuzwana eyi-12 kuphela ngaphambi kokwenza imizuzwana engama-30 yamajack jumping. Phumula amasekhondi ayi-12, bese ufaka kumasekhondi angu-30 ama-burpees. Phumula futhi futhi uqede uqine ngemizuzwana engama-30 yama-pushups.

Ungagxuma kanjani intambo

Uma usebenzisa intambo yokugxuma njengemishini yokuzivocavoca, ungahle uthande ukutshala imali ezintanjeni ezikhethekile esitolo sezimpahla zezemidlalo. Umthengisi kwesinye salezi zitolo angakudabula ngezindlela ezinhle zokusebenzisa intambo yokugxuma futhi uma uzodinga izicathulo ezikhethekile.

Uma ungakaze usebenzise intambo yokugxuma, noma uma kube yisikhashana, nakhu ukuqala kabusha kokuyisisekelo:

Qala ukuma uqonde futhi ubude ngezinyawo zakho zihlukaniswe ububanzi emahlombe nentambo ngemuva kwezinyawo zakho.

Sebenzisa izandla zakho ukushwibeka intambo uye phambili ngokunyakaza okukodwa. Njengoba ushwiba intambo uye phambili, futhi uhambisa izihlakala zakho phezulu phezulu ukuze intambo yehle phakathi kwamaqakala namadolo akho. Ungahle uthande ukuzijwayeza ukunyakaza izikhathi ezimbalwa bese ubona ukuthi iwela kuphi intambo ngaphambi kokuzama ukweqa phezu kwayo.

Isikhathi intambo yakho jika ukuze ukwazi ukuphakamisa amadolo akho ndawonye bese ugxumela intambo lapho iza phezu kwekhanda lakho. Uma usukwenzile lokhu ngempumelelo, qhubeka! Bona ukuthi ungadlula kangaki intambo ngaphansi kwezinyawo zakho ngaphandle kokuma. Lesi sinyathelo singathatha umkhuba othile, kepha ekugcineni sizofika ngokwemvelo.

Ezinye izinzuzo zezempilo zokweqa intambo

Ukwehla kwesisindo akuyona ukuphela kwenzuzo yezempilo yentambo eyeqayo.

Intambo yokugxuma ithuthukisa impilo yenhliziyo yakho

Uma usebenzisa intambo yokugxuma njengenjwayelo yokuzivocavoca, uzobe ukhuphula izinga lokushaya kwenhliziyo yakho ngamandla amakhulu kunakujwayele. Ukusebenza ngamandla okukhulu kukhonjisiwe ukwenza inhliziyo yakho iqine futhi kwehlise ubungozi bokushaywa unhlangothi nesifo senhliziyo.

Intambo yokugxuma inganciphisa amafutha esiswini

Akukho ukuzivocavoca okusebenzayo kukodwa - ngaphandle kokudla - ukuqeda amafutha esiswini. Kepha ukuzivocavoca kwe-HIIT okufana nokweqa intambo imiphumela yokulahleka kwamafutha ngokushesha, ikakhulukazi ezungeze i-abs yakho kanye nemisipha yakho yomzimba. Ngokudonsa umnyombo wakho ngesikhathi sokuzivocavoca kwezintambo, ungakhomba leyo ndawo bese uqala ukubaza i-abs.

Intambo yokweqa ingathuthukisa ibhalansi yakho

Kuthatha ukuhlangana nokulinganisela ukuze kukhishwe ukuqeqeshwa okugcwele kwezintambo. Kepha ukuzijwayeza ukungaguquguquki kuzothuthukisa ikhono lakho lokukwenza futhi kukunikeze ibhalansi nokuxhumana okungcono empilweni yakho yansuku zonke, futhi. Abadlali bebhola abasebancane bakhombisile ukuthi ukweqa intambo njengokuzivocavoca kuthuthukise ukusebenzisana nokulinganisela enkundleni.